Wed., Sept. 7, 2016

WOD:

A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)  -> Supine max reps

CW: 115# BP

LW: 65# BP

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

CW: 17:03 (did entire WOD upstairs/outside)

LW: 20:11 (did WOD in basement, came up four time for the runs)